Dive into this athlete’s performance at 2024 Amsterdam using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.
We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
This section showcases the entire Van Der Harst Koen's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Van Der Harst Koen's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Van Der Harst Koen's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Van Der Harst Koen's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of 04:36. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:17 | 06:29 to 05:12 | 27.9% |
| Burpees Broad Jump | 01:03 | 05:15 to 04:12 | 22.8% |
| Sandbag Lunges | 00:40 | 04:52 to 04:12 | 14.5% |
| Sled Pull | 00:38 | 04:40 to 04:02 | 13.8% |
| Run Total | 00:31 | 38:38 to 38:07 | 11.2% |
| Rowing | 00:25 | 04:57 to 04:32 | 9.1% |
| Ski Erg | 00:02 | 04:15 to 04:13 | 0.7% |
| Sled Push | 00:00 | 02:17 to 02:17 | 0.0% |
| Farmers Carry | 00:00 | 01:41 to 01:41 | 0.0% |
| Van Der Harst Koen | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:16 | 00:00 | 04:18 -01:02 | 00:00 +00:00 |
| Ski Erg | 04:15 | 03:16 | 04:19 -00:04 | 04:18 -01:02 |
| Running 2 | 04:46 | 07:31 | 04:37 +00:09 | 08:37 -01:06 |
| Sled Push | 02:17 | 12:17 | 02:40 -00:23 | 13:14 -00:57 |
| Running 3 | 05:00 | 14:34 | 05:00 +00:00 | 15:54 -01:20 |
| Sled Pull | 04:40 | 19:34 | 04:26 +00:14 | 20:54 -01:20 |
| Running 4 | 05:05 | 24:14 | 04:59 +00:06 | 25:20 -01:06 |
| Burpees Broad Jump | 05:15 | 29:19 | 04:37 +00:38 | 30:19 -01:00 |
| Running 5 | 04:57 | 34:34 | 05:07 -00:10 | 34:56 -00:22 |
| Rowing | 04:57 | 39:31 | 04:38 +00:19 | 40:03 -00:32 |
| Running 6 | 05:00 | 44:28 | 05:00 +00:00 | 44:41 -00:13 |
| Farmers Carry | 01:41 | 49:28 | 02:00 -00:19 | 49:41 -00:13 |
| Running 7 | 05:03 | 51:09 | 05:00 +00:03 | 51:41 -00:32 |
| Sandbag Lunges | 04:52 | 56:12 | 04:34 +00:18 | 56:41 -00:29 |
| Running 8 | 05:35 | 01:01:04 | 05:26 +00:09 | 01:01:15 -00:11 |
| Wall Balls | 06:29 | 01:06:39 | 05:44 +00:45 | 01:06:41 -00:02 |
| Roxzone | 05:22 | 01:18:21 | 05:56 -00:34 | 01:18:21 |
Koen Van Der Harst delivered a commendable performance at the 2024 Amsterdam Hyrox race, securing an overall rank of 595, placing him in the top 19% of competitors. In his age group, he ranked 114th, indicating a strong competitive edge. His overall time was 1:18:21, demonstrating a well-rounded athletic performance, with a particular strength in running. Koen's total running time was 38:38, which is 1:14 faster than the average, showcasing his excellent running capability. However, the initial running segments indicate that he started too fast, particularly in the first lap, which might have contributed to fatigue in subsequent segments.
Koen significantly lost time during the Wall Balls segment. To improve, focus on building shoulder and leg endurance. Incorporate exercises such as overhead squats and thrusters. Practice Wall Balls with a focus on maintaining a consistent rhythm and minimizing pauses between reps.
This segment was one of the slowest. Koen should work on explosive power and agility. Drills such as high-intensity interval training (HIIT) with focus on burpees and broad jumps, as well as plyometrics, can enhance performance. Emphasize form to maximize efficiency in movement.
Time was lost during the Sandbag Lunges. Strengthening the lower body with exercises like weighted lunges and Bulgarian split squats can be beneficial. Practice lunges with varying weights to build endurance under load.
To improve sled pull performance, increase upper body and core strength. Integrate exercises like bent-over rows and lat pull-downs. Practice sled pulling with a focus on maintaining a steady pace and efficient form.
Rowing was a weaker segment. Focus on improving rowing technique and efficiency. Incorporate rowing intervals into training, emphasizing stroke length and power. Engage in cross-training activities like swimming to enhance cardiovascular endurance.
| Similar Athletes | |||
|---|---|---|---|
| Schuth Thomas | 2022 Bremen | 01:18:18 | |
| Barnes Linc | 2024 Melbourne | 01:18:19 | |
| Mudway Max | 2024 Birmingham | 01:18:29 | |
| LLOYD JOSEF | 2024 Birmingham | 01:18:42 | |
| Nägler Guido | 2019 Essen | 01:17:57 | |
| Jansen Maurice | 2022 Amsterdam | 01:18:05 | |
| Kwon Joshua | 2024 Chicago Navy Pier | 01:18:40 | |
| Marr Nathan | 2024 Birmingham | 01:18:18 | |
| Vaquero Esteban Daniel | 2023 Bilbao | 01:18:39 | |
| Bannister Jason | 2024 Brisbane | 01:17:59 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
